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Old 07-03-2012, 07:14 PM   #21
Graham Fedorak
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Re: Easy to be Weak

GSLP Week 2 Day 1

Bench Press (no 1.25 lb plates) - 180 x 5, 180 x 5, 180 x 11
DB Curls - 17.5 x 15, 20 x 15
Pull-ups - 13
Squats - 80 x 5, 80 x 5, 80 x 10

best squats have felt. Continue slow, NT only 5 reps each set - need to gradually get weight back while improving form and letting things heal.

mobilitywod 20 min
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Old 07-05-2012, 07:26 PM   #22
Graham Fedorak
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Re: Easy to be Weak

GSLP Week 2 Day 2

Overhead Press - 100 x 5, 100 x 5, 100 x 7?8
Weighted Pull-ups - 20 x 8, 20 x 6, 20 x 5
Deadlift - 200 x 5, 200 x 5, 200 x 10

Burpee Challenge - 3 sets of 10 in 30 sec.
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Old 07-07-2012, 08:30 AM   #23
Graham Fedorak
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Re: Easy to be Weak

GSLP Week 2 Day 3

Bench Press - 182.5 x 5. 182.5 x 5, 182.5 x 10 (NT 185)
DB Curls - 20 x 15, 20 x 15
Pull-up Ladder 1-5 x 2 (add 1 NT)
Squats - 85 x 5, 85 x 5, 85 x 10 (NT 90)

Core
Back Ext x 15
Leg Raises x 15
Hanging side to side x 5 ea
Leg Raises 4# med ball x 7
4# med ball sit-ups x 12

Squats feeling better, form has improved after some reading. Left shoulder bugging me - LHB I think so cut out curls for 2 weeks and reassess. If still bugging next week consider changing to incline/decline bench for awhile.
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Old 07-10-2012, 07:19 PM   #24
Graham Fedorak
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Re: Easy to be Weak

GSLP Week 3 Day 1

Left shoulder still sore, but slowly improving. It's a marathon, not a sprint, let it heal. Skipped all upper body stuff today and will do so for this week and then reassess. All that left for today is squats and lots of mobilitywod.com

Squats - 90 x 5, 90 x 5, 90 x 10 (95 NT)
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Old 07-16-2012, 06:01 PM   #25
Graham Fedorak
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Re: Easy to be Weak

Sticking with GSLP for Deadlifts and Squats. The rest of my WO will be mobilitywod and also going through the Core Performance program. Have done this before, it only takes 12 weeks, and seems to work well for me for injury prevention and providing a general fitness base. Finished day 3 today. Went back into this working out thing a bit too hard to start, and am paying for it with too many aches and pains and minor injuries. Kids are not sleeping well (thus neither am I) so injuries may also be due to fatigue.

Squats last time 95 x 5, x 5, x 10

Deadlifts today 205 x 12 AMRAP
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Old 07-24-2012, 06:47 PM   #26
Graham Fedorak
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Re: Easy to be Weak

Squats - 100 x 5, x 5, x 10

Squats - 110 x 5, x 5, x 10 (NT 115)

Deadlifts - 210 x 12 AMRAP (shouldn't have done the last rep, dumb could've hurt myself)

On week two of core performance. Managed to squeeze in my work-outs while spending 68 of 80 hours at work from Friday morning to Monday evening.....not good for one's health.
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Old 08-05-2012, 08:36 AM   #27
Graham Fedorak
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Re: Easy to be Weak

Squats 115 x 5 x 5 x 10

Deadlift 215 x 11

Squats 120 x 5 x 5 x 10

Starting Week 3 Core Performance. Left shoulder getting better, using child weights for all pressing motions - in no rush to hurt myself again.
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Old 08-05-2012, 09:58 AM   #28
Graham Fedorak
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Re: Easy to be Weak

Squat 125 x 5 x 5 x 12
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Old 08-08-2012, 08:50 PM   #29
Graham Fedorak
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Re: Easy to be Weak

accidentally jumped 10# on deadlift this week.

225 x 11 AMRAP
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